Find Your Best Running Shoes Ever with These Tips!

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If you’ve been bitten by the running bug, the best thing you can do is buy a great pair of running shoes that are designed for your feet. Sure, you can tie on whatever athletic pair you’ve got in the closet and go for a spin around the block, but when you start to tack on more minutes and miles those beat up gym shoes could contribute to achy joints and sore muscles. Ready for a new pair? Here’s how to wade through all the options and find your perfect fit.

1. Decide if it’s time for new ones Most experts recommend retiring a pair when they’ve supported you through 300 to 500 miles. The wide range has to do with how they’re constructed—minimalist styles will break down faster than ultra cushiony models. Not sure how many miles yours have seen? If your legs feel sluggish or achy, even after short, easy runs, it’s probably time to invest in a new pair. As the cushioning wears down, more pavement impact is transferred to your body, which could lead to overuse and stress injuries.

2. Figure out your feet To find the best shoe for your unique feet, you’ll need to determine your arch and pronation needs.

Arches Arches come in high, medium (normal), and low (flat). Not sure how yours measure up? Take the wet test from Runner’s World to learn your arch type.

Pronation When you land on the outside of your foot while running it will slightly roll inward—that movement is called pronation, and it’s totally normal. If your foot doesn’t roll in, or if it rolls outward, you’re an underpronator. And if your foot significantly rolls inward, you’re an overpronator and should be wearing a shoe that helps correct the excessive movement.

3. Head to a specialty running store… Many running shops offer shoe fittings, complete with test runs on in-store treadmills with cameras to capture your stride. They’ll be able to help you analyze your arches and foot strike, assess your pronation, and fit you in a pair of sneaks that feel like clouds. And since most stores carry several different brands and types, you’re sure to find a style that suits all of your needs (including your color preference!). Here’s a breakdown of the types of running shoes you’ll find in a specialty running store.

Cushioned Shoes These are great for those who have moderate to high arches, strike midfoot or forefoot when running, and need maximum midsole cushioning and minimum medial (arch-side) support. (Not for overpronators.)

Motion Control Shoes If you overpronote, have flat arches, or if you’re heavy and need lots of support and durability, these are for you. Motion-control shoes offer maximum rearfoot control and extra support on the medial (arch) side of the foot.

Performance Shoes Perfomance shoes are designed for those who want a light shoe for racing, speedwork, or daily training. They’re best for efficient runners who don’t overpronate.

Stability Shoes Looking for good arch support and midsole cushioning? These shoes are best for runners who are mild to moderate overpronators and need extra support and durability.

Trail Shoes These are made for off-roading! If you regularly hit the trails (instead of the pavement), purchasing a rugged shoe with outsole traction and a low-to-the-ground design (for stability) is a good idea.

4. …Or go online! Hate walking into brick-and-mortar shops? Check out the Runner’s World ShoeFinder for a virtual analysis and recommendation. Or click to your favorite shoe company’s website—many have helpful tips and reviews that will make picking out the right pair quick and simple. (I’m personally partial to Brooks, and find their Shoe Advisor super helpful.)

5. Keep track of your mileage When you do purchase a shiny new pair, estimate when it will be time to trade them in and make a note in your calendar. Or let MyFitnessPal help you tally up the miles by setting a custom measurement and logging in after every run. (My progress chart shows “Miles on Brooks Ghost 5,” so I can keep track of the mileage and remember my favorite brand and style name.)

How often do you replace your running shoes? Got any tips for buying new ones? Share in the comments below!

Kimberly Daly Farrell is the managing editor at MyFitnessPal. A certified health coach and self-proclaimed running addict, Kimberly studied integrative nutrition and has completed three marathons. She has previously held editorial positions at Shape, Glamour, Fitness, and Good Housekeeping magazines. You can follow Kimberly’s running adventures on her personal blog, Some Kind Of Runderful.

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